Allow your body to adjust with your legs being up a wall, notice your breath and make sure it feels like your breath is free, you may move your body towards or away to the wall to adjust or bend your knees a bit as your muscles begin to open up. Do this for up to 5 minutes or longer

Single leg straddle - hold this pose for 1 to 5 minutes or tick toc your legs continuously against the wall for the duration

Next begin to cross the legs. you may do this where it is comfortable in your body which may be at the ankles as pictured, or near the shins or thighs to your comfort. do this for 1-3 minutes and than switch the cross and repeat
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Single leg straddle - hold this pose for 1 to 5 minutes or tick toc your legs continuously against the wall for the duration

Fallen Tree pose- you may have your bent leg on your shin or thigh. 1-3 minutes

Reclined bound angle- hold for up to 5 minutes, and know it might feel nice to either add or take away a blanket support underneath your hips

Reclined Pigeon Pose up the wall- be prepared to scoot your seat closer to or further away from the wall for your best stretch. hold for up to 5 minutes

Bridge pose or Single leg Bridge pose (pictured) 1 to 3 minutes

Reclined spinal twist - leverage your feet into the baseboard to support the twist. 1-5 minutes each side.

Fallen Tree pose- you may have your bent leg on your shin or thigh. 1-3 minutes

Return to a neutral position for about 1 minute

Reclined Pigeon Pose up the wall- know that your second side you may have to reposition your body to the wall for your best stretch. hold for up to 5 minutes

Wide Legged or straddle pose. hold for 5 minutes or longer

Reclined spinal twist - leverage your feet into the baseboard to support the twist. 1-5 minutes each side.

​When complete - roll onto your side and wait for a few breaths before coming off of the wall. you can complete this practice either in a Shavasana potion or seated meditation pose with your back resting against the wall.